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  6. Summer squash vs. Onion

Summer squash vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between summer squash and onions

  • The amount of vitamin C, vitamin B2, and vitamin B6 in summer squash is higher than in onions.
  • Summer squash covers your daily need for vitamin C, 11% more than onions.
  • Summer squash contains 5 times more vitamin B2 than onions. While summer squash contains 0.142mg of vitamin B2, onions contain only 0.027mg.
  • The amount of sugar in summer squash is lower.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Onions, raw.

Infographic

Summer squash vs Onion infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +66.7%
Contains more CopperCopper +30.8%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +35.7%
Contains more CalciumCalcium +53.3%
Contains more SeleniumSelenium +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Onion
Onion
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +129.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +425.9%
Contains more Vitamin B3Vitamin B3 +319.8%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.1mg

All nutrients comparison - raw data values

Nutrient Summer squash Onion DV% diff.
Vitamin C 17mg 7.4mg 11%
Vitamin B2 0.142mg 0.027mg 9%
Vitamin B6 0.218mg 0.12mg 8%
Potassium 262mg 146mg 3%
Folate 29µg 19µg 3%
Vitamin K 3µg 0.4µg 2%
Carbs 3.35g 9.34g 2%
Magnesium 17mg 10mg 2%
Vitamin B3 0.487mg 0.116mg 2%
Iron 0.35mg 0.21mg 2%
Fiber 1.1g 1.7g 2%
Manganese 0.175mg 0.129mg 2%
Vitamin E 0.12mg 0.02mg 1%
Vitamin B5 0.155mg 0.123mg 1%
Selenium 0.2µg 0.5µg 1%
Calories 16kcal 40kcal 1%
Vitamin A 10µg 0µg 1%
Phosphorus 38mg 29mg 1%
Copper 0.051mg 0.039mg 1%
Calcium 15mg 23mg 1%
Zinc 0.29mg 0.17mg 1%
Protein 1.21g 1.1g 0%
Fats 0.18g 0.1g 0%
Net carbs 2.25g 7.64g N/A
Sugar 2.2g 4.24g N/A
Sodium 2mg 4mg 0%
Vitamin B1 0.048mg 0.046mg 0%
Choline 6.7mg 6.1mg 0%
Saturated fat 0.044g 0.042g 0%
Monounsaturated fat 0.016g 0.013g 0%
Polyunsaturated fat 0.089g 0.017g 0%
Tryptophan 0.011mg 0.014mg 0%
Threonine 0.028mg 0.021mg 0%
Isoleucine 0.042mg 0.014mg 0%
Leucine 0.069mg 0.025mg 0%
Lysine 0.065mg 0.039mg 0%
Methionine 0.017mg 0.002mg 0%
Phenylalanine 0.041mg 0.025mg 0%
Valine 0.053mg 0.021mg 0%
Histidine 0.025mg 0.014mg 0%
Fructose 0.95g 1.29g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +80%
Contains more OtherOther +77.1%
Contains more CarbsCarbs +178.8%
~equal in Protein ~1.1g
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +423.5%
~equal in Saturated fat ~0.042g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3200%
Contains more GlucoseGlucose +162.7%
Contains more FructoseFructose +35.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.